29 Exercises Can Be Done Anywhere Without Hitting The Gym

Is your hectic schedule defeating your new year’s resolution of hitting the gym regularly? Or are you a frequent traveler and cannot find a gym wherever it is you’re headed? Fret not, for these 29 exercises can be done anywhere and guarantees that you stay in shape.

1. Dive Bombers

Muscles targeted: chest, shoulders, triceps, hamstrings, lower back

An intense version of push-ups, it requires you start off in a piked position. Lower yourself to the ground while maintaining the the arched position. Right before you hit the floor, flatten yourself out and move back to the starting position.

2. Bear Crawl

Muscles targeted: the entire body

Just get on all fours and crawl as fast as you can making sure that your knees do not touch the ground.

3. Table Rows

Muscles targeted: back, biceps, abs

The only thing you need for this exercise is a table, a low bar, or anything that you can hold on to and slide under. Pull yourself up towards the tabletop. That’s it. Rows are an effective exercise for the back.

4. Pullups

Muscles targeted: biceps, back

Grip a bar and pull your bodyweight up until your chin is above the bar. Lower yourself until the arms are fully extended. Repeat.

5. Shoulder Circles

Muscles targeted: deltoids

Gently roll shoulders forward, up, back, and then down. You can do the exercise alternating the shoulders or both at once.

6. Back Extensions

Muscles targeted: lower back

Lay on your stomach and pull your head and upper back off the ground. Hold it for a few seconds and lower yourself back down.

7. Decline Pushups

Muscles targeted: upper chest

Find an elevated surface and rest your feet on it. Proceed with push-ups as you normally would.

8. Spider-man Push-ups

Muscles targeted: chest, triceps, abs

Move to a normal push-up position. Lower your body towards the floor, lift your right foot, swing your right leg out and sideways and touch your knee to your elbow. Return to the starting position and repeat wit the other leg.

9. Bench Dips

Muscles targeted: triceps

Swing your palms behind your back and place them on the edge of a bench. Lift your butt off the ground until your arms are fully stretched. Return to the original position and repeat.

10. Sprinter Sit-Up

Muscles targeted: abs, hips

Start with knees bent and feet flat. Form 45-degree angle with your torso and the floor and extend the right leg 2 inches off the floor. Explosively pull back to upright position, pulling the right knee towards the chest. Repeat with the left leg.

11. Wallsit

Muscles targeted: quads

Press your back to the wall and bend your legs so that your thighs become parallel to the ground. Remain in this position for as log as you can.

12. Calf Raises

Muscles targeted: Calves

Stand on the edge of a stair step. Lift your heels until you’re standing on your toes. Stay on your toes for two seconds before returning to the starting position.

13. Jump Squats

Muscles targeted: quads, calves, hamstrings

Place your hands behind the head. Proceed with a regular squat and as you reach the lowest point, explode upwards, jumping off the ground.

14. Lunges

Muscles targeted: quads, glutes, hamstrings

Take a large step forward and bend your knee to a 90 degree angle. Stay in the same spot and keep switching legs.

15. Box Jumps

Muscles targeted: quads, calves, hamstrings

Find a box at least 30 cm high. Jump up onto the box and then jump down again. Repeat.

16. Pistol Squats

Muscles targeted: quads, glutes, hamstrings

Stand on one leg. Extend your arms forward. Try to lower yourself to the ground while one leg extends forward and off the ground. Stay in this position for five seconds. Repeat with the other leg.

17. Planks

Muscles targeted: abs, back, shoulders

Lay on the floor with the chest on the ground. Place your elbows below your shoulders and pull yourself up until your legs, back, and shoulders are in a straight line. Hold this position for as long as you can.

18. Glute Bridges

Muscles targeted: abs, glutes, hamstrings

Lay on your back. Lift your hips towards the ceiling. Hold for five seconds. Repeat.

19. Crunches

Muscles targeted: abs

Lay on your back and place your hands behind your back. Try to lift yourself up until your shoulder blades are no longer in contact with the floor. Lower yourself back and repeat.

20. Leg Raises

Muscles targeted: abs

Rest your body on the ground with your back towards the floor. Raise your legs to 90 degrees making sure that they remain straight. Move them back to the ground and repeat.

21. Jumping Jacks

Muscles targeted: calves, hips

Start with your feet together and your hands to your side. Jump and extend your legs and your arms overhead. Land in the starting position.

22. Mountain Climbers

Muscles targeted: the entire body

Stand on all fours with your legs extended back. Pull your leg forward until it is near to your chest. Move it back to the starting position and repeat with the other leg. You need to do it in quick succession.

23. L-Sit

Muscles targeted: abs, lower back

Sit on the ground with your legs extended forward and your palms on either side of the ground. Try to lift yourself up making sure that your legs lift up to. Hold this position as long as you can.

24. Burpees

Muscles targeted: the entire body

Move to the plank position. Lower your body to the ground as you normally do with a push-up. As you pull back up, move to a standard squat and jump up. Repeat.